| Location: Burnaby,BC,Canada Member Since: Nov 18, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Victoria Marathon April 2009 - 4:18 Kelowna Marathon October 2010 - 4:00:19 Numerous 1/2 marathon (7 in total I think)
Short-Term Running Goals: I'm hoping I can make significant progress in the next 2 years. It may sound aggressive but with the correct training I want to achieve this:
3:45-3:50 this spring (Vancouver Marathon - April '11) 3:35-3:40 this fall (Victoria Marathon - October '11) 3:25-3:30 next spring (2012) 3:15-3:20 next fall (2012) Long-Term Running Goals: Boston, Boston, Boston... the dream! I've complete 2 marathons so far and I know I'm getting fit but I want
to push myself harder and faster. I feel like I have so much potential
still and haven't come close to peaking or leaving it all on the road. I'd really love to make 3:10:59 before I turn 35 (5 years to go!) Personal: I'm a Software developer in Vancouver Canada. I like Magnum P.I. and Pasta. One of these is beneficial for running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 188.41 | 21.33 | 3.10 | 5.50 | 218.34 |
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| Nike Vomero+ 5 #2 Miles: 218.34 |
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| Night Sleep Time: 38.00 | Nap Time: 0.00 | Total Sleep Time: 38.00 | Weight: 156.20 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| Slow recovery run tonight. Still pretty cold out, slush on the ground and rain. I also pulled something in my upper back and had to go in for physio yesterday along with a massage. Feeling fine on the run though. 13km |
| Nike Vomero+ 5 #2 Miles: 8.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another recovery run to loosen up the back and legs. Threw in a sprint or two for good measure. Excited to go to the track early tomorrow morning and finally get in some 800m sprints. Recovery weeks - though necessary - are a little boring. |
| Nike Vomero+ 5 #2 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 2.50 | 8.10 |
| 8mi run tonight with 2.5mi at the track doing 5 x 800m sprints. I went with around 50% recovery time between sprints over 200m and felt pretty good throughout. The track was a little slick from all the rain and snow the last few days but there was a clear path and I managed to retain my form for the majority of the sprints. One strange thing to note is that I unintentionally coordinated my running gear to be all black and dark blue during my run tonight - I looked like a pretty hardcore figure out there! I didn't even realize it until I got back but the people walking the outside of the track must have thought I meant serious business haha! Not far from the truth during speed work I guess :)
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| Nike Vomero+ 5 #2 Miles: 8.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Had a solid long run today - absolutely amazing weather after weeks of terribleness. 8 degrees Celsius with an even split of sunshine and clouds. I clocked in at just under 9/mi with consistent splits which was fine for a recovery week. I've been feeling really strong throughout training but it's always 7-6 weeks out I begin to doubt if I've done enough to reach my goals or if they are too aggressive... just gotta stick to the plan for now and realize I was wrong thinking this way the the last 2 marathons and stay focused mentally.
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| Nike Vomero+ 5 #2 Miles: 16.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 158.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy relaxed recovery run today. Probably went too fast for my own good :) |
| Nike Vomero+ 5 #2 Miles: 6.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| Another Recovery Run w/ some speed work - 6x100m sprints. Felt quite good.
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| Nike Vomero+ 5 #2 Miles: 6.84 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 6.83 | 0.00 | 0.00 | 11.18 |
| 18km (11.18mi) w/ 11km (6.83) @ 15km pace. Wow - really got rocked hard today on an out and back run. Wind warnings throughout the area and I got buffeted along the medium length run for the distance out. I was really struggling to maintain 15km pace and at one point realized my lungs were searing and the wind was hurting my breathing quite a bit. Maybe I didn't fuel enough for this one either. The second half of the run felt much better though with the wind behind my back so I'm convinced otherwise. Anyway, pulled it off still - somehow :)
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| Nike Vomero+ 5 #2 Miles: 11.18 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| Sore today from yesterday mornings speed work so treated this as a recovery/relaxed. Really thought I gave myself enough recovery time but maybe not. My feet were a little sore during the run and I'm going to have to try just relax the next 12 hours before a St. Patrick's day 5km fun run tomorrow. Hopefully feel good enough to hit it harder then my usual recovery run. I also realized I've lost some weight despite trying to eat enough healthy calories a week to maintain... this could be part of my recovery issue and my exhaustion during yesterdays run. I'll be eating heartily today and hopefully a good dose of carbs and protein will help iron things out.
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| Nike Vomero+ 5 #2 Miles: 11.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 156.00 | Calories: 0.00 |
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| | Race: |
St. Patricks Day 5k (3.1 Miles) 00:10:00, Place overall: 159, Place in age division: 61 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
| St Patrick's Day 5km today. Slight drizzle coupled with clouds resulted in good weather but the head wind towards the last km was very strong. I meant to treat this as a recovery fun run but ended up going harder then I should have. The 19km and 18km runs over the last 2 days had me pretty tired so we'll see how the 32km run goes tomorrow as a result. Not much of a race report here since it was so casual. Lots 'o fun during the race, great costumes and a delicious stew and Beer at the end! :) Oh and cupcakes from a specialty cupcake store...delicious, nom nom nom. Also I picked up a Garmin 410 today and pretty excited about trying it out tomorrow during my long run.
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| Nike Vomero+ 5 #2 Miles: 3.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| What a week - easily my most mileage of training (bordering 100km) and was very tired for the long run. Managed to pull it off though with almost entirely consistent splits for the majority except the spots where I got a little carried away. The Garmin 410 preformed exceptionally well and I was pleased to note that my previous mapping technique was not too far off as far as distance was concerned. The one stat I really liked was seeing my heart rate - I bordered 75% of my "max" which I still need to calculate more precisely the next time I'm doing some speed work. All in all a satisfactory end to a hard week. Only 6 weeks to go.
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| Nike Vomero+ 5 #2 Miles: 20.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 157.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Solid 13km run with intervals right in the middle. 5x600m that went pretty well considering all the mileage from the last week. I didn't go the tack this time and instead hit a local trail which was a slight gravel/hard packed mix. It really felt slower then the track for obvious reasons so next time I'll make sure to not to hit the trail. Second time using my Garmin 410 and it was really nice to have something telling me to "go" and to "stop" during my intervals without having to think - just a bit of programming before hand :) |
| Nike Vomero+ 5 #2 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 156.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile/~19km run tonight that went really well. Deciding to postpone the run from yesterday and opting for around 9.5 hours of sleep really helped to re-energize me! In fact I was only 4 seconds per split shy of marathon pace and I felt great after the run. Can't even imagine how I'll feel recovering during the taper in 5 weeks. Maybe all this training is actually going to pay off lol. |
| Nike Vomero+ 5 #2 Miles: 12.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Terrible run tonight. I went really(read: too) hard yesterday and paid the price tonight. Also didn't eat well during the day, had a tough day at work and slept for around 4 hours. Going to have to just accept that this was a mileage/recovery run and move on to tomorrow. Exhausted. Bed time :( |
| Nike Vomero+ 5 #2 Miles: 8.70 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 154.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Feeling so much better today. Recovered much better then the yesterday and the recovery wun was good along with 6x 100m sprints. Feeling strong again :) whew. Getting up early to watch NYC 1/2 and the LA Marathon on TV so the long run will have to wait till late morning but how often do I get to watch Meb, Ryan, Kara et. all go for podium finishes? If that doesn't motivate me to rock my long run no idea what will. |
| Nike Vomero+ 5 #2 Miles: 5.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Pretty strong 17mi run today. Absolutely beautiful weather out and the Garmin 410 performed really well again. I kept at a steady 75% to 80% HR and felt great, pretty close to marathon pace actually so it was confidence inspiring. Only 5 weeks to go and a 23km/15mi run @ marathon coming up in 7 days. Wish there was some more races around but it's a bit late at this point. Also - I dedicated this run for Japan and contributed to RunForJapan.com :) Check it out |
| Nike Vomero+ 5 #2 Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| Nice casual 13km recovery run tonight in order to get ready for 1km sprints tomorrow. Really getting eager to get to race day...sigh |
| Nike Vomero+ 5 #2 Miles: 8.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.00 | 9.00 |
| Had lot's of energy tonight and went pretty hard at the track doing sprints. My heart rate monitor wasn't going as as high as I thought so I pushed it as harder each lap and managed to have some pretty decent intervals. 5 x 1000m with an additional 6 miles to/from the track. Side note: Fair weather track walkers are BACK in Vancouver! I don't mind people at the track at all - unless they are walking along all 10 lanes in parallel and don't get out of your way! ARGGGHHHHH.... |
| Nike Vomero+ 5 #2 Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| General Aerobic Run. No hills and took it fairly easy in anticipation of the hard run on Sunday. |
| Nike Vomero+ 5 #2 Miles: 11.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Quick recovery run with some friends to loosen up for tomorrows big marathon pace run. |
| Nike Vomero+ 5 #2 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 14.50 | 0.00 | 0.00 | 18.00 |
| This was essentially my hardest day of training and the big test day to see if I could go 14.5 - 15 miles at marathon pace along the actual marathon route. I'm super happy to report that the run went really well! I maintained a HR of around 80%-84% of my max through the entire marathon pace and I actually came in just under then pace I wanted for my splits. I'll need to keep reminding myself to slow down on race day but everything went well and I ended relatively strong. If I have a good taper I'm positive I'll be able to pull off the complete distance when it comes to race day. Really nice to have trained this hard and finally be seeing results. Goal is still PB - 15 minutes for me and I think it's attainable :) |
| Nike Vomero+ 5 #2 Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unbelievable. I nailed my knee on the bus after I tripped up on my umbrella! :( Going to take tonight off and do speed work tomorrow instead so the swelling and soreness can subside otherwise my gait will suffer big time... luckily this is a pretty flexible week and I have a day of "give" in my schedule. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Really good set of speed work at the track but the runners knee came on strong towards the end :( 5 x 600m sprints and I maintained fairly steady throughout but the last one was lung burning |
| Nike Vomero+ 5 #2 Miles: 8.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.18 | 0.00 | 0.00 | 0.00 | 11.18 |
| General mileage run but I was still really carb depleted after the 23km at marathon pace on Sunday. Taking way longer to recover then I thought it would... |
| Nike Vomero+ 5 #2 Miles: 11.18 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 188.41 | 21.33 | 3.10 | 5.50 | 218.34 |
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| Nike Vomero+ 5 #2 Miles: 218.34 |
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| Night Sleep Time: 38.00 | Nap Time: 0.00 | Total Sleep Time: 38.00 | Weight: 156.20 | Calories: 0.00 | |
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